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Fuel the week

Meals sized to your planned training — loaded before hard days, pulled back on easy ones. Carbs, energy and in-session grams follow the work.

Tap any meal to see how much to eat, its full recipe and method — and to swap it or ⭐ it.

Sun 27 high 4266 kcal · 586g C · 122P · 159F
  • breakfast Sweet Potato Pancakes with Balsamic Maple Mushrooms · 1½ servings 96g C
    Eat this 1½ servings — 96g carb · 18g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 1½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • For Sweet Potato Pancakes
    • 3 medium sweet potatoes or yams (orange flesh)
    • 1 cup non-fat milk
    • 1 egg, beaten
    • 2 tablespoons vegetable oil
    • 1 cup whole wheat flour
    • 2 teaspoons baking powder
    • 1/4 teaspoon salt
    • cooking spray, as needed
    • For Balsamic Maple Mushrooms
    • 1 pound cremini and/or white button mushrooms, quartered
    • 1 tablespoon vegetable oil
    • 1/3 cup maple syrup
    • 1 tablespoon balsamic vinegar
    Method
    1. Microwave sweet potatoes until soft; let cool.
    2. Peel and mash potatoes, using an electric mixer.
    3. Add milk, egg, and vegetable oil to potatoes; mix.
    4. Sift together dry ingredients and add to potato mixture.
    5. Mix on low until just blended.
    6. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.
    7. Use 1/4 cup of batter per pancake, ladling into hot skillet.
    8. Wait until pancake bubbles and looks slightly dry on top before flipping over.
    9. While pancakes are cooking, heat 1 tablespoon vegetable oil in another skillet (do not use non-stick) over medium flame.
    10. Add quartered mushrooms and toss coat with oil.
    11. Let simmer, stirring occasionally, until juices run.
    12. Add maple syrup and balsamic vinegar to pan.
    13. Let simmer until sauce reduces and thickens.
    14. To serve, stack 2 or 3 pancakes, alternating with balsamic maple mushrooms.
    Swap breakfast for
  • lunch Asian Mango Chicken Wraps · 2½ servings 118g C
    Eat this 2½ servings — 118g carb · 70g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 2½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 2 ripe mangos (peeled, pitted, and diced)
    • 1 1/2 cups chopped roasted chicken breast
    • 2 green onions (sliced)
    • 2 tablespoons fresh basil (chopped)
    • 1/2 red bell pepper (chopped)
    • 1 1/2 cups shredded Savoy or Napa cabbage
    • 2 medium carrots (grated)
    • 1/3 cup fat-free cream cheese
    • 3 tablespoons natural creamy peanut butter
    • 2 teaspoons reduced sodium soy sauce
    • 4 whole-wheat tortillas (8")
    Method
    1. Cut mangos, vegetables, and chicken.
    2. Place in a mixing bowl and toss until well mixed.
    3. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
    4. To assemble: lay out tortillas on a flat surface.
    5. On each tortilla, spread 1/4 of cream cheese mixture and top with mango, vegetable, and chicken mix.
    6. Roll up tightly, tucking in ends of tortilla.
    7. Secure with toothpicks.
    8. To serve, cut each wrap in half.
    9. If not serving immediately, refrigerate; keeps well overnight.
    Swap lunch for
  • dinner Full of Beans Hot Dish · 2½ servings 130g C
    Eat this 2½ servings — 130g carb · 60g protein
    How to make it · makes 8 servings
    Cook the full recipe below, then eat 2½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1 pound lean ground beef (90%)
    • 1 large onion (chopped)
    • 1/4 cup brown sugar (packed)
    • 1/2 cup ketchup
    • 2 tablespoons vinegar
    • 1/2 teaspoon black pepper
    • 2 cans low-sodium kidney beans (15.5 ounce)
    • 1 can pork and beans (15 ounce)
    • 2 can low-sodium great northern beans (15.5 ounce)
    Method
    1. Wash hands with soap and water.
    2. Preheat over to 350 °F. Cook ground beef and onions.
    3. Drain fat.
    4. Add remaining ingredients and mix.
    5. Place in casserole dish.
    6. Bake in the oven at 350 °F for 30 minutes.
    Swap dinner for
  • snack Winter Crisp · 1 serving 61g C
    Eat this 1 serving — 61g carb · 3g protein
    How to make it · makes 6 servings
    Cook the full recipe below, then eat 1 serving. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1/2 cup sugar
    • 3 tablespoons all purpose flour
    • 1 teaspoon lemon peel, grated
    • 5 cups apple, unpeeled and sliced
    • 1 cup fresh cranberries
    • 2/3 cup rolled oats
    • 1/3 cup brown sugar, packed
    • 1/4 cup whole wheat flour
    • 2 tablespoons cinnamon
    • 3 tablespoons margarine
    Method
    1. Wash hands with soap and water.
    2. Filling: Combine sugar, flour, and lemon peel in a medium bowl and mix well.
    3. Stir in apples and cranberries.
    4. Spoon into a 6-cup baking dish.
    5. Topping: Combine oats, brown sugar, flour, and cinnamon in a small bowl.
    6. Stir in melted margarine.
    7. Sprinkle topping over filling.
    8. Bake at 375 degrees F for 40 minutes or until filling is bubbly and top is brown.
    9. Serve warm or at room temperature.
    Swap snack for
During the session: 60 g/h · 180 g total
Mon 28 med 3334 kcal · 451g C · 122P · 116F
  • breakfast Sweet Potato Pancakes · 3 servings 93g C
    Eat this 3 servings — 93g carb · 10g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1 cup complete pancake and waffle mix (or 1 8-ounce package)
    • 1 teaspoon pumpkin pie spice
    • 1 teaspoon vanilla
    • 3 teaspoons brown sugar (1 tablespoon, packed)
    • 1/2 cup mashed sweet potatoes, baked or canned (or winter squash or pumpkin)
    • 3/4 cup water
    • chopped nuts (1/4 cup, optional)
    Method
    1. Wash hands with soap and water.
    2. Combine all ingredients and stir just until large lumps disappear.
    3. Note: Over-stirring will result in tough pancakes.
    4. Pour slightly less than 1/4 cup batter for each pancake onto skillet or electric griddle heated to 350 to 375 degrees F. When pancakes bubble around edges and towards center, sprinkle with chopped nuts (if you choose).
    5. Then, flip pancakes.
    6. Pancake is done when bottoms are golden brown.
    7. Serve with applesauce or syrup.
    Swap breakfast for
  • lunch Cheesy Chicken, Broccoli, and Rice Bake · 3 servings 113g C
    Eat this 3 servings — 113g carb · 41g protein
    How to make it · makes 12 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 5 cups water
    • 2 1/2 cups brown rice
    • 1/4 cup onion, chopped
    • 1 garlic clove, chopped
    • 1 cup skim milk
    • 1 can (10.75 ounces) condensed cream of mushroom soup, reduced-sodium
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
    • 3/4 cup low-fat cheddar cheese, grated
    • 2 cups chicken, cooked, shredded
    • 2 cups broccoli, chopped
    Method
    1. Wash hands with soap and water.
    2. Preheat oven to 350 °F. In large saucepan, bring water to boil.
    3. Add rice, onion, and garlic.
    4. Cook for about 30 minutes or until rice is soft.
    5. While rice is cooking combine milk, soup, salt, and pepper, mix well.
    6. When rice is done combine with milk mixture, chicken, and broccoli.
    7. Mix well.
    8. Grease 9x13 pan and pour mixture into pan.
    9. Bake in preheated oven for 18 minutes.
    10. Sprinkle with cheese.
    11. Bake for another 6 minutes or until cheese is melted.
    12. Serve immediately.
    Swap lunch for
  • dinner Dirty Rice · 3 servings 126g C
    Eat this 3 servings — 126g carb · 31g protein
    How to make it · makes 6 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 2 tablespoons dried egg mix (or 1 egg)
    • 1/4 cup water
    • 1/4 pound ground beef
    • 1/2 onion, finely chopped
    • 1/2 green pepper, chopped
    • 2 tablespoons vegetable oil
    • 1/2 can reduced-sodium peas, drained (about 8 ounces)
    • 1/2 can low-sodium kidney beans, drained (about 8 ounces)
    • 4 cups cooked rice, cold
    • 1/4 teaspoon black pepper
    Method
    1. In a small bowl, combine dried egg mix and water.
    2. Mix well and set aside.
    3. In a large skillet, cook ground beef, onion, and green pepper in oil over medium heat for about 10 minutes.
    4. Add dried egg mix to skillet.
    5. Scramble eggs over medium heat for about 5 minutes.
    6. Add peas and beans to skillet.
    7. Cook for about 5 minutes.
    8. Add rice and pepper to skillet.
    9. Stir to break up any clumps of rice.
    10. Cook for about 5 minutes.
    11. Serve hot.
    Swap dinner for
During the session: 80 g/h · 120 g total
Tue 29 med 3213 kcal · 401g C · 122P · 125F
  • breakfast Banana Oatmeal Pancakes with Lentils · 3 servings 95g C
    Eat this 3 servings — 95g carb · 20g protein
    How to make it · makes 10 pancakes
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1/4 cup dried red lentils ≈ 0.5 cups cooked
    • 1 cup old fashioned oats
    • 1 cup all-purpose flour
    • 1/4 cup brown sugar, packed
    • 1 teaspoon cinnamon
    • 2 teaspoons baking powder
    • 1/2 teaspoon baking soda
    • 1/4 teaspoon salt
    • 3/4 cup plain yogurt, low-fat
    • 3/4 cup milk, low-fat
    • 1/4 cup canola oil (or melted butter or cooking oil of choice)
    • 2 large eggs
    • 1 teaspoon vanilla
    • 2 bananas, mashed, over-ripe
    • maple syrup (optional, to serve with pancakes)
    Method
    1. Wash hands with soap and water.
    2. In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft.
    3. Drain well and set aside.
    4. In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt.
    5. In a smaller bowl, whisk together the yogurt, milk, oil, eggs, and vanilla.
    6. Add to the dry ingredients along with the mashed banana and lentils, and stir until just combined.
    7. Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it around with a paper towel to coat the bottom of the pan.
    8. Cook about 1/2 a cup of batter at a time, spreading it out with the back of a spoon if needed (it will be thick).
    9. Cook for a couple of minutes, until bubbles begin to break through the surface and the bottom is golden.
    10. Keep the heat to medium, as these will take longer to cook through that most pancakes, and you do not want to burn the bottoms.
    11. Flip with a thin spatula and cook until they are golden on the other side, and springy to the touch.
    12. Keep the pancakes warm on a rack set on a baking sheet in a 250 °F oven while you finish cooking the rest.
    13. Serve drizzled with maple syrup, if desired.
    Swap breakfast for
  • lunch Eve’s Tasty Turkey Tetrazzini · 3 servings 116g C
    Eat this 3 servings — 116g carb · 96g protein
    How to make it · makes 8 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 8 ounces whole-wheat fettuccine, spaghetti, macaroni, or other noodles
    • 4 tablespoons light butter (unsalted)
    • 2 cups mushrooms, sliced (fresh or canned)
    • 1 teaspoon dried thyme
    • 1/2 cup all-purpose flour
    • 2 cups reduced-sodium chicken broth
    • 1 1/2 cups skim milk
    • 4 cups chopped cooked turkey
    • 1/2 cup slivered almonds, toasted
    • 1 cup peas (frozen)
    • 2 tablespoons grated Parmesan cheese
    Method
    1. Preheat oven to 400 °F. Lightly grease a 9x9 inch baking dish.
    2. Cook pasta in a large pot of boiling water until tender. (Check cooking time for pasta; remove pasta approximately 2 minutes early.) While pasta is cooking, melt butter in a saucepan over medium heat.
    3. Add the mushrooms and thyme.
    4. Stir and cook until mushrooms are softened, about 5 minutes.
    5. Stir in flour until well blended. (Note: Start with 1/3 cup flour and add more, if needed.) While whisking, slowly add chicken broth and milk.
    6. Bring to a boil, reduce heat, and simmer until sauce is thickened and smooth, about 5 minutes.
    7. Add turkey, toasted almonds, frozen peas, and cooked pasta.
    8. Gently mix together.
    9. Pour into the baking dish and sprinkle with Parmesan cheese.
    10. Bake until the sauce is bubbling and the cheese is golden brown, 25 to 35 minutes.
    11. Let cool 15 minutes before serving.
    Swap lunch for
  • dinner Grilled Chicken and Avocado Quinoa Pilaf · 3 servings 129g C
    Eat this 3 servings — 129g carb · 81g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 2 tablespoons fresh or bottled lemon juice
    • 1/4 cup fresh basil
    • 3/4 teaspoon ground black pepper (divided)
    • 1 avocado, cut into chunks
    • 1 tablespoon olive oil (divided)
    • 1/4 teaspoon salt
    • 2 boneless, skinless chicken breasts (about 1 lb)
    • 1 large red bell pepper
    • 1/2 medium onion, chopped
    • 1 clove garlic, minced
    • 3 cups water
    • 3 teaspoons low-sodium chicken bouillon
    • 1 1/2 cups red quinoa, uncooked/dry ≈ 4.5 cups cooked
    Method
    1. Heat grill.
    2. Peel and cut avocado into chunks; place in a medium bowl.
    3. Mix lemon juice, basil, an 1/2 teaspoon black pepper.
    4. Drizzle over avocado chunks, toss, and set aside.
    5. Cut chicken breasts in half crosswise.
    6. Mix 1/2 tablespoons olive oil, salt, and remaining black pepper.
    7. Brush mixture on chicken and red bell pepper.
    8. Grill chicken and pepper until done.
    9. Set chicken breasts aside.
    10. Cut pepper into thin strips.
    11. While chicken and peppers are grilling, heat remaining olive oil in a large pan, add garlic and onion, and cook until tender, about 5 minutes.
    12. Add water, bouillon, and quinoa to pan; bring to boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15 to 20 minutes).
    13. Place quinoa pilaf in a large bowl and add chicken, red peppers, and avocado.
    14. Toss gently.
    Swap dinner for
During the session: 40 g/h · 60 g total
Wed 30 med 3213 kcal · 401g C · 122P · 125F
  • breakfast Cinnamon Vanilla Granola · 3 servings 94g C
    Eat this 3 servings — 94g carb · 16g protein
    How to make it · makes 8 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 2 tablespoons honey*
    • 1/2 cup water
    • 2 tablespoons vegetable oil (or cooking oil of choice)
    • 1 teaspoon vanilla extract
    • 1 teaspoon cinnamon
    • 1/4 teaspoon salt
    • 4 cups uncooked rolled oats (oatmeal) ≈ 8 cups cooked
    Method
    1. Wash hands with soap and water.
    2. Preheat oven to 275 °F. Mix honey, water, vegetable oil, vanilla extract, cinnamon, and salt in a large bowl.
    3. Stir in oats; mix well.
    4. Spread mixture on a cookie sheet, making a thin layer.
    5. Bake for 20 minutes.
    6. Remove from oven, stir mixture well and return to oven.
    7. Bake 20 minutes more and stir as before.
    8. Bake 5 to 20 minutes more, until granola is golden brown.
    9. Break into small pieces with spatula.
    10. Cool and then store in a covered container.
    Swap breakfast for
  • lunch Roasted Brussels Sprouts, Potatoes, and Chicken · 3 servings 116g C
    Eat this 3 servings — 116g carb · 104g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 3 cups Brussels sprouts (fresh or frozen halved vertically, about 3/4 pound)
    • 4 small red potatoes (cut into chunks)
    • 1/2 cup chopped onion
    • 2 cloves garlic (minced)
    • 2 tablespoons olive oil
    • 1/4 teaspoon salt
    • 1/8 teaspoon pepper
    • 1/2 cup non-fat ricotta cheese (or cottage cheese)
    • 1/4 cup part-skim mozzarella cheese (shredded)
    • 2 tablespoons non-fat milk
    • 1 pound boneless chicken breast (4 portions)
    Method
    1. Preheat oven to 325 °F. In a 2 quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion, and garlic with 1 tablespoon olive oil, salt, and pepper.
    2. In a small bowl, mix cheese with milk.
    3. Coat chicken breasts with remaining olive oil.
    4. Nest among vegetables in baking dish.
    5. Top with cheese mix.
    6. Cover with foil and bake for 40 to 45 minutes or until chicken is done.
    Swap lunch for
  • dinner Chicken Spaghetti · 3 servings 129g C
    Eat this 3 servings — 129g carb · 101g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 4 sprays of vegetable oil spray
    • 4 ounces spaghetti, whole wheat uncooked
    • 1 teaspoon olive oil (or cooking oil of choice)
    • 1 medium red bell pepper, thinly sliced
    • 1 medium green bell pepper, thinly sliced
    • 1 onion, chopped
    • 2 cups cooked chicken breast, skinless and diced (8 ounces)
    • 1 can (14.5 ounces) tomatoes, low-sodium, diced undrained
    • 1 can (10.75 ounces) cream of chicken soup, low-sodium
    • 1/2 cup cheddar cheese, reduced-fat shredded
    • 1/4 cup Parmesan cheese, shredded or grated
    • 1/4 teaspoon black pepper
    Method
    1. Wash hands with soap and water.
    2. Preheat the oven to 350 °F. Lightly spray an 8-inch square baking dish with vegetable oil spray.
    3. Prepare the spaghetti using the package directions, omitting the salt and oil.
    4. Drain well in a colander.
    5. Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom.
    6. Cook the bell peppers and onion for 4 to 5 minutes, or until tender, stirring occasionally.
    7. Pour into a large bowl.
    8. Stir in the remaining ingredients, including the spaghetti.
    9. Pour into a baking dish.
    10. Bake, covered, for 20 minutes.
    11. Bake, uncovered for 10 minutes, or until the mixture is warmed through and light golden brown on top.
    Swap dinner for
During the session: 40 g/h · 60 g total
Thu 1 med 3213 kcal · 401g C · 122P · 125F
  • breakfast Spanish Omelet · 2½ servings 93g C
    Eat this 2½ servings — 93g carb · 41g protein
    How to make it · makes 5 servings
    Cook the full recipe below, then eat 2½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 5 small potatoes, peeled and sliced
    • 1 tablespoon olive oil (or cooking oil of choice, or non-stick cooking spray)
    • 1/2 medium onion, minced
    • 1 medium zucchini, sliced
    • 1 1/2 cups green/red peppers, sliced thin
    • 5 medium mushrooms, sliced
    • 3 eggs
    • 5 egg whites
    • black pepper and garlic salt with herbs (to taste)
    • 3 ounces part skim mozzarella cheese, shredded
    • 1 tablespoon Parmesan cheese
    Method
    1. Wash hands with soap and water.
    2. Preheat oven to 375 degrees F. Cook potatoes in boiling water until tender.
    3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
    4. Add the onion and sauté until brown.
    5. Add vegetables and sauté until tender but not brown.
    6. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese.
    7. Stir egg cheese mixture into the cooked vegetables.
    8. Oil or spray a 10-inch pie pan or ovenproof skillet.
    9. Transfer potatoes and eggs mixture to pan.
    10. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20 to 30 minutes.
    Swap breakfast for
  • lunch Potato Nachos · 3 servings 115g C
    Eat this 3 servings — 115g carb · 48g protein
    How to make it · makes 5 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 6 small red potatoes, skins on (1 pound)
    • 2 teaspoons vegetable oil or cooking spray
    • 8 ounces lean ground turkey (15% fat or less)
    • 1/2 teaspoon chili powder
    • 1/2 cup reduced-fat shredded cheddar cheese
    • 1 cup shredded lettuce
    • 1 tomato, diced
    • 3/4 cup peeled and diced cucumber
    • 1 tablespoon chopped cilantro
    • 3/4 cup salsa
    Method
    1. Wash hands with soap and water.
    2. Slice potatoes into small circles about 1/4 inch thick.
    3. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
    4. Arrange slices on a baking sheet in a single layer.
    5. Bake in the oven at 450 °F for 25 to 30 minutes, depending on desired darkness.
    6. Meanwhile, add ground turkey and chili powder to a skillet.
    7. Cook, stirring over medium heat (300 °F in an electric skillet) for 8 to10 minutes or until turkey browns.
    8. Remove potatoes from the oven.
    9. Transfer baked potatoes to an oven-safe dish.
    10. Top with turkey and sprinkle with cheese.
    11. Put back in the oven to melt the cheese, about 2 minutes.
    12. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
    Swap lunch for
  • dinner Mushroom Steak Fajitas · 3 servings 130g C
    Eat this 3 servings — 130g carb · 88g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 12 ounces sirloin or other boneless steak (about 3/4-inch thick)
    • 3 cups sliced cremini mushrooms
    • 1 tablespoon no-salt fiesta lime seasoning (divided)
    • 1 tablespoon olive oil
    • 1 cup green bell pepper, sliced into strips
    • 1 medium red bell pepper, sliced into strips
    • 1 medium yellow bell pepper, sliced into strips
    • 8 whole-wheat tortillas, 6-inch
    • 1 medium tomato, diced
    • 2 cups shredded iceberg lettuce
    • 4 tablespoons non-fat sour cream
    Method
    1. Slice beef across the grain into 1/4-inch strips.
    2. Place in a medium bowl with 1/2 tablespoon fiesta lime seasoning; toss to coat.
    3. Place mushrooms, peppers, and onion and remaining fiesta lime seasoning in a large bowl; toss to coat.
    4. Heat oil in large, non-stick skillet.
    5. Add beef strips; cook about 3 to 4 minutes.
    6. Remove from skillet.
    7. Place coated vegetables in skillet and sauté until vegetables are slightly tender, about 5 to 8 minutes.
    8. Add beef back to skillet and sauté mixture 1 to 2 more minutes.
    9. Assemble fajitas by dividing beef-vegetable mixture evenly on each tortilla, top with remaining ingredients and roll up.
    Swap dinner for
During the session: 40 g/h · 60 g total
Fri 2 med 3213 kcal · 471g C · 122P · 93F
  • breakfast Applesauce Pancakes · 2½ servings 107g C
    Eat this 2½ servings — 107g carb · 19g protein
    How to make it · makes 6 servings
    Cook the full recipe below, then eat 2½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1 cup applesauce, unsweetened
    • 1/4 cup dry milk powder, non-fat instant
    • 1 cup water
    • 2 eggs
    • 1 tablespoon canola oil (or cooking oil of choice)
    • 2 cups all-purpose flour
    • 2 tablespoons sugar
    • 1/2 teaspoon cinnamon
    • 2 teaspoons baking powder
    Method
    1. Wash hands with soap and water and clean food preparation area.
    2. In a medium mixing bowl, combine applesauce, dry milk powder, water, eggs, and oil.
    3. Add flour, sugar, cinnamon, and baking powder.
    4. Stir until mixture has only small lumps.
    5. Place large skillet on medium-high heat.
    6. Spray skillet with non-stick cooking spray.
    7. Pour 1/2 cup batter onto skillet.
    8. Turn pancake when bubbles form on top of batter.
    9. Cook the other side for about 1 minute or until golden brown.
    Swap breakfast for
  • lunch Mushroom Barley Soup · 3 servings 134g C
    Eat this 3 servings — 134g carb · 26g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1 tablespoon vegetable oil (or cooking oil of choice)
    • 1 medium onion, chopped
    • 2 medium celery stalks, sliced thin
    • 2 medium carrots, peeled and sliced thin
    • 2 cups mushrooms, sliced
    • 1 cup potatoes, cut into pieces
    • 1/2 cup quick cooking barley
    • 1 teaspoon garlic powder
    • 1/2 teaspoon ground thyme
    • 3 cups low-sodium chicken broth
    • 2 cups water
    • 1 tablespoon fresh parsley, chopped
    Method
    1. Wash hands with soap and water.
    2. Heat oil in large soup pot over high heat.
    3. Sauté onion, celery, carrots, and mushrooms until golden, about 4 minutes.
    4. Add the rest of the ingredients except for the parsley and bring to a boil.
    5. Lower heat to a simmer and cook until the barley is tender, about 20 minutes.
    6. Sprinkle parsley on top of soup and serve hot.
    Swap lunch for
  • dinner Black Bean Burgers · 3 servings 134g C
    Eat this 3 servings — 134g carb · 38g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 3 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 1 can (15.5 oz) low-sodium black beans (drained and rinsed with cold water)
    • 1 large egg
    • 1/2 cup cooked brown rice
    • 2 scallions (green and white minced about 1/4 cup)
    • 2 tablespoons chopped fresh cilantro (or basil leaves or a combination)
    • 1 clove garlic (peeled and minced)
    • 1/4 teaspoon dried oregano or basil
    • 1 teaspoon vegetable oil
    • 1/4 teaspoon salt
    • 1/2 teaspoon black pepper
    • 4 whole-wheat buns
    Method
    1. Add beans to a bowl and mash with a fork until chunky.
    2. Add the egg and mix well.
    3. Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
    4. Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
    5. Place a large skillet on the stove on high heat.
    6. When the skillet is hot, add oil.
    7. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout.
    8. Place on a whole wheat bun.
    Swap dinner for
During the session: 40 g/h · 60 g total
Sat 3 high 4788 kcal · 642g C · 122P · 192F
  • breakfast Springtime Cereal · 1½ servings 94g C
    Eat this 1½ servings — 94g carb · 16g protein
    How to make it · makes 2 servings
    Cook the full recipe below, then eat 1½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 3/4 cup wheat and barley nugget cereal
    • 1/4 cup 100% bran cereal
    • 2/3 tablespoon (2 teaspoons) sunflower seeds, toasted
    • 2/3 tablespoon (2 teaspoons) almonds, sliced and toasted
    • 1 tablespoon raisins
    • 1/2 cup bananas, sliced
    • 1 cup strawberries, sliced, divided
    • 1 cup low-fat strawberry yogurt (or raspberry)
    Method
    1. Wash hands with soap and water.
    2. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.
    3. Add the raisins, the bananas, and half of the strawberries.
    4. Gently stir in the yogurt and divide between two bowls.
    5. Scatter the remaining strawberries over the top and enjoy!
    Swap breakfast for
  • lunch Chicken Broccoli Alfredo · 2½ servings 116g C
    Eat this 2½ servings — 116g carb · 77g protein
    How to make it · makes 5 servings
    Cook the full recipe below, then eat 2½ servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 8 ounces fettuccine noodles
    • 1 cup broccoli, fresh or frozen, chopped
    • 2 tablespoons butter
    • 16 ounces chicken breast, boneless
    • 1/3 Basic Soup and Sauce Mix
    • 1 1/4 cups water
    • 1/2 cup milk, non-fat
    • 1/2 cup Parmesan cheese, grated
    • 1/4 teaspoon pepper (optional)
    Method
    1. Wash hands with soap and water.
    2. Cook fettuccine according to package directions.
    3. Add broccoli for the last 4 minutes of cooking time.
    4. Drain.
    5. Heat butter in skillet.
    6. Add chicken and cook until browned, stirring often.
    7. Combine sauce mix and water in saucepan.
    8. Bring to a boil and cook until thick.
    9. Add milk, cheese, pepper (if using), and fettuccine mixture and heat through.
    10. Serve with additional Parmesan cheese.
    Swap lunch for
  • dinner Broccoli Alfredo · 2 servings 129g C
    Eat this 2 servings — 129g carb · 49g protein
    How to make it · makes 4 servings
    Cook the full recipe below, then eat 2 servings. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 4 cups broccoli, cooked
    • 4 cups whole wheat pasta, cooked
    • 2 1/8 cups low-fat milk, divided (1/8 cup or 2 tablespoons is used later in the recipe)
    • 1 teaspoon dried basil
    • 1/2 teaspoon garlic powder
    • 1 cup reduced-fat Parmesan cheese
    • 2 tablespoons cornstarch
    • black pepper (to taste, optional)
    Method
    1. Wash hands with soap and water.
    2. Placed cooked broccoli and pasta in a bowl.
    3. Heat milk over medium heat and then add basil and garlic powder.
    4. When hot, add Parmesan cheese.
    5. Mix cornstarch with 2 or 3 tablespoons of milk and add to hot mixture.
    6. Heat until thickened.
    7. Pour mixture over pasta and broccoli.
    8. Serve.
    Swap dinner for
  • snack Pineapple Zucchini Cake · 1 serving 60g C
    Eat this 1 serving — 60g carb · 5g protein
    How to make it · makes 12 servings
    Cook the full recipe below, then eat 1 serving. These amounts make the whole recipe and double as your shopping list; staples show cooked size.
    Ingredients
    • 3 eggs
    • 2 cups sugar
    • 2 teaspoons vanilla
    • 1 cup vegetable oil
    • 2 cups zucchini (peeled, grated)
    • 1 teaspoon baking powder
    • 1 teaspoon salt
    • 1 teaspoon baking soda
    • 3 cups flour (all purpose)
    • 1 cup pineapple, crushed, drained
    • 1/2 cup raisins (optional)
    • 1 cup chopped pecans (optional)
    Method
    1. Wash hands with soap and water.
    2. Preheat oven to 350 °F. Grease or lightly spray with non-stick cooking spray, a 9x13 inch pan.
    3. In a large bowl, beat eggs, sugar, vanilla, and oil.
    4. Add zucchini.
    5. In a separate bowl, combine baking powder salt, baking soda, and flour.
    6. Add dry ingredients to creamed mixture.
    7. Stir in fruit and nuts, if using.
    8. Bake for 45 to 50 minutes, or until cake springs back when lightly pressed with your finger.
    Swap snack for
During the session: 60 g/h · 240 g total

Every recipe on this week's plan, in one place. Tap for ingredients and method.

Applesauce Pancakes makes 6 servings
Ingredients
  • 1 cup applesauce, unsweetened
  • 1/4 cup dry milk powder, non-fat instant
  • 1 cup water
  • 2 eggs
  • 1 tablespoon canola oil (or cooking oil of choice)
  • 2 cups all-purpose flour
  • 2 tablespoons sugar
  • 1/2 teaspoon cinnamon
  • 2 teaspoons baking powder
Method
  1. Wash hands with soap and water and clean food preparation area.
  2. In a medium mixing bowl, combine applesauce, dry milk powder, water, eggs, and oil.
  3. Add flour, sugar, cinnamon, and baking powder.
  4. Stir until mixture has only small lumps.
  5. Place large skillet on medium-high heat.
  6. Spray skillet with non-stick cooking spray.
  7. Pour 1/2 cup batter onto skillet.
  8. Turn pancake when bubbles form on top of batter.
  9. Cook the other side for about 1 minute or until golden brown.
Asian Mango Chicken Wraps makes 4 servings
Ingredients
  • 2 ripe mangos (peeled, pitted, and diced)
  • 1 1/2 cups chopped roasted chicken breast
  • 2 green onions (sliced)
  • 2 tablespoons fresh basil (chopped)
  • 1/2 red bell pepper (chopped)
  • 1 1/2 cups shredded Savoy or Napa cabbage
  • 2 medium carrots (grated)
  • 1/3 cup fat-free cream cheese
  • 3 tablespoons natural creamy peanut butter
  • 2 teaspoons reduced sodium soy sauce
  • 4 whole-wheat tortillas (8")
Method
  1. Cut mangos, vegetables, and chicken.
  2. Place in a mixing bowl and toss until well mixed.
  3. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
  4. To assemble: lay out tortillas on a flat surface.
  5. On each tortilla, spread 1/4 of cream cheese mixture and top with mango, vegetable, and chicken mix.
  6. Roll up tightly, tucking in ends of tortilla.
  7. Secure with toothpicks.
  8. To serve, cut each wrap in half.
  9. If not serving immediately, refrigerate; keeps well overnight.
Banana Oatmeal Pancakes with Lentils makes 10 pancakes
Ingredients
  • 1/4 cup dried red lentils ≈ 0.5 cups cooked
  • 1 cup old fashioned oats
  • 1 cup all-purpose flour
  • 1/4 cup brown sugar, packed
  • 1 teaspoon cinnamon
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 3/4 cup plain yogurt, low-fat
  • 3/4 cup milk, low-fat
  • 1/4 cup canola oil (or melted butter or cooking oil of choice)
  • 2 large eggs
  • 1 teaspoon vanilla
  • 2 bananas, mashed, over-ripe
  • maple syrup (optional, to serve with pancakes)
Method
  1. Wash hands with soap and water.
  2. In a small saucepan of boiling water, cook the lentils for 15-20 minutes, until soft.
  3. Drain well and set aside.
  4. In a large bowl, stir together the oats, flour, brown sugar, cinnamon, baking powder, baking soda, and salt.
  5. In a smaller bowl, whisk together the yogurt, milk, oil, eggs, and vanilla.
  6. Add to the dry ingredients along with the mashed banana and lentils, and stir until just combined.
  7. Set a heavy skillet over medium-high heat, add a drizzle of oil and wipe it around with a paper towel to coat the bottom of the pan.
  8. Cook about 1/2 a cup of batter at a time, spreading it out with the back of a spoon if needed (it will be thick).
  9. Cook for a couple of minutes, until bubbles begin to break through the surface and the bottom is golden.
  10. Keep the heat to medium, as these will take longer to cook through that most pancakes, and you do not want to burn the bottoms.
  11. Flip with a thin spatula and cook until they are golden on the other side, and springy to the touch.
  12. Keep the pancakes warm on a rack set on a baking sheet in a 250 °F oven while you finish cooking the rest.
  13. Serve drizzled with maple syrup, if desired.
Black Bean Burgers makes 4 servings
Ingredients
  • 1 can (15.5 oz) low-sodium black beans (drained and rinsed with cold water)
  • 1 large egg
  • 1/2 cup cooked brown rice
  • 2 scallions (green and white minced about 1/4 cup)
  • 2 tablespoons chopped fresh cilantro (or basil leaves or a combination)
  • 1 clove garlic (peeled and minced)
  • 1/4 teaspoon dried oregano or basil
  • 1 teaspoon vegetable oil
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 whole-wheat buns
Method
  1. Add beans to a bowl and mash with a fork until chunky.
  2. Add the egg and mix well.
  3. Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
  4. Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
  5. Place a large skillet on the stove on high heat.
  6. When the skillet is hot, add oil.
  7. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout.
  8. Place on a whole wheat bun.
Broccoli Alfredo makes 4 servings
Ingredients
  • 4 cups broccoli, cooked
  • 4 cups whole wheat pasta, cooked
  • 2 1/8 cups low-fat milk, divided (1/8 cup or 2 tablespoons is used later in the recipe)
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1 cup reduced-fat Parmesan cheese
  • 2 tablespoons cornstarch
  • black pepper (to taste, optional)
Method
  1. Wash hands with soap and water.
  2. Placed cooked broccoli and pasta in a bowl.
  3. Heat milk over medium heat and then add basil and garlic powder.
  4. When hot, add Parmesan cheese.
  5. Mix cornstarch with 2 or 3 tablespoons of milk and add to hot mixture.
  6. Heat until thickened.
  7. Pour mixture over pasta and broccoli.
  8. Serve.
Cheesy Chicken, Broccoli, and Rice Bake makes 12 servings
Ingredients
  • 5 cups water
  • 2 1/2 cups brown rice
  • 1/4 cup onion, chopped
  • 1 garlic clove, chopped
  • 1 cup skim milk
  • 1 can (10.75 ounces) condensed cream of mushroom soup, reduced-sodium
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3/4 cup low-fat cheddar cheese, grated
  • 2 cups chicken, cooked, shredded
  • 2 cups broccoli, chopped
Method
  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F. In large saucepan, bring water to boil.
  3. Add rice, onion, and garlic.
  4. Cook for about 30 minutes or until rice is soft.
  5. While rice is cooking combine milk, soup, salt, and pepper, mix well.
  6. When rice is done combine with milk mixture, chicken, and broccoli.
  7. Mix well.
  8. Grease 9x13 pan and pour mixture into pan.
  9. Bake in preheated oven for 18 minutes.
  10. Sprinkle with cheese.
  11. Bake for another 6 minutes or until cheese is melted.
  12. Serve immediately.
Chicken Broccoli Alfredo makes 5 servings
Ingredients
  • 8 ounces fettuccine noodles
  • 1 cup broccoli, fresh or frozen, chopped
  • 2 tablespoons butter
  • 16 ounces chicken breast, boneless
  • 1/3 Basic Soup and Sauce Mix
  • 1 1/4 cups water
  • 1/2 cup milk, non-fat
  • 1/2 cup Parmesan cheese, grated
  • 1/4 teaspoon pepper (optional)
Method
  1. Wash hands with soap and water.
  2. Cook fettuccine according to package directions.
  3. Add broccoli for the last 4 minutes of cooking time.
  4. Drain.
  5. Heat butter in skillet.
  6. Add chicken and cook until browned, stirring often.
  7. Combine sauce mix and water in saucepan.
  8. Bring to a boil and cook until thick.
  9. Add milk, cheese, pepper (if using), and fettuccine mixture and heat through.
  10. Serve with additional Parmesan cheese.
Chicken Spaghetti makes 4 servings
Ingredients
  • 4 sprays of vegetable oil spray
  • 4 ounces spaghetti, whole wheat uncooked
  • 1 teaspoon olive oil (or cooking oil of choice)
  • 1 medium red bell pepper, thinly sliced
  • 1 medium green bell pepper, thinly sliced
  • 1 onion, chopped
  • 2 cups cooked chicken breast, skinless and diced (8 ounces)
  • 1 can (14.5 ounces) tomatoes, low-sodium, diced undrained
  • 1 can (10.75 ounces) cream of chicken soup, low-sodium
  • 1/2 cup cheddar cheese, reduced-fat shredded
  • 1/4 cup Parmesan cheese, shredded or grated
  • 1/4 teaspoon black pepper
Method
  1. Wash hands with soap and water.
  2. Preheat the oven to 350 °F. Lightly spray an 8-inch square baking dish with vegetable oil spray.
  3. Prepare the spaghetti using the package directions, omitting the salt and oil.
  4. Drain well in a colander.
  5. Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom.
  6. Cook the bell peppers and onion for 4 to 5 minutes, or until tender, stirring occasionally.
  7. Pour into a large bowl.
  8. Stir in the remaining ingredients, including the spaghetti.
  9. Pour into a baking dish.
  10. Bake, covered, for 20 minutes.
  11. Bake, uncovered for 10 minutes, or until the mixture is warmed through and light golden brown on top.
Cinnamon Vanilla Granola makes 8 servings
Ingredients
  • 2 tablespoons honey*
  • 1/2 cup water
  • 2 tablespoons vegetable oil (or cooking oil of choice)
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 4 cups uncooked rolled oats (oatmeal) ≈ 8 cups cooked
Method
  1. Wash hands with soap and water.
  2. Preheat oven to 275 °F. Mix honey, water, vegetable oil, vanilla extract, cinnamon, and salt in a large bowl.
  3. Stir in oats; mix well.
  4. Spread mixture on a cookie sheet, making a thin layer.
  5. Bake for 20 minutes.
  6. Remove from oven, stir mixture well and return to oven.
  7. Bake 20 minutes more and stir as before.
  8. Bake 5 to 20 minutes more, until granola is golden brown.
  9. Break into small pieces with spatula.
  10. Cool and then store in a covered container.
Dirty Rice makes 6 servings
Ingredients
  • 2 tablespoons dried egg mix (or 1 egg)
  • 1/4 cup water
  • 1/4 pound ground beef
  • 1/2 onion, finely chopped
  • 1/2 green pepper, chopped
  • 2 tablespoons vegetable oil
  • 1/2 can reduced-sodium peas, drained (about 8 ounces)
  • 1/2 can low-sodium kidney beans, drained (about 8 ounces)
  • 4 cups cooked rice, cold
  • 1/4 teaspoon black pepper
Method
  1. In a small bowl, combine dried egg mix and water.
  2. Mix well and set aside.
  3. In a large skillet, cook ground beef, onion, and green pepper in oil over medium heat for about 10 minutes.
  4. Add dried egg mix to skillet.
  5. Scramble eggs over medium heat for about 5 minutes.
  6. Add peas and beans to skillet.
  7. Cook for about 5 minutes.
  8. Add rice and pepper to skillet.
  9. Stir to break up any clumps of rice.
  10. Cook for about 5 minutes.
  11. Serve hot.
Eve’s Tasty Turkey Tetrazzini makes 8 servings
Ingredients
  • 8 ounces whole-wheat fettuccine, spaghetti, macaroni, or other noodles
  • 4 tablespoons light butter (unsalted)
  • 2 cups mushrooms, sliced (fresh or canned)
  • 1 teaspoon dried thyme
  • 1/2 cup all-purpose flour
  • 2 cups reduced-sodium chicken broth
  • 1 1/2 cups skim milk
  • 4 cups chopped cooked turkey
  • 1/2 cup slivered almonds, toasted
  • 1 cup peas (frozen)
  • 2 tablespoons grated Parmesan cheese
Method
  1. Preheat oven to 400 °F. Lightly grease a 9x9 inch baking dish.
  2. Cook pasta in a large pot of boiling water until tender. (Check cooking time for pasta; remove pasta approximately 2 minutes early.) While pasta is cooking, melt butter in a saucepan over medium heat.
  3. Add the mushrooms and thyme.
  4. Stir and cook until mushrooms are softened, about 5 minutes.
  5. Stir in flour until well blended. (Note: Start with 1/3 cup flour and add more, if needed.) While whisking, slowly add chicken broth and milk.
  6. Bring to a boil, reduce heat, and simmer until sauce is thickened and smooth, about 5 minutes.
  7. Add turkey, toasted almonds, frozen peas, and cooked pasta.
  8. Gently mix together.
  9. Pour into the baking dish and sprinkle with Parmesan cheese.
  10. Bake until the sauce is bubbling and the cheese is golden brown, 25 to 35 minutes.
  11. Let cool 15 minutes before serving.
Full of Beans Hot Dish makes 8 servings
Ingredients
  • 1 pound lean ground beef (90%)
  • 1 large onion (chopped)
  • 1/4 cup brown sugar (packed)
  • 1/2 cup ketchup
  • 2 tablespoons vinegar
  • 1/2 teaspoon black pepper
  • 2 cans low-sodium kidney beans (15.5 ounce)
  • 1 can pork and beans (15 ounce)
  • 2 can low-sodium great northern beans (15.5 ounce)
Method
  1. Wash hands with soap and water.
  2. Preheat over to 350 °F. Cook ground beef and onions.
  3. Drain fat.
  4. Add remaining ingredients and mix.
  5. Place in casserole dish.
  6. Bake in the oven at 350 °F for 30 minutes.
Grilled Chicken and Avocado Quinoa Pilaf makes 4 servings
Ingredients
  • 2 tablespoons fresh or bottled lemon juice
  • 1/4 cup fresh basil
  • 3/4 teaspoon ground black pepper (divided)
  • 1 avocado, cut into chunks
  • 1 tablespoon olive oil (divided)
  • 1/4 teaspoon salt
  • 2 boneless, skinless chicken breasts (about 1 lb)
  • 1 large red bell pepper
  • 1/2 medium onion, chopped
  • 1 clove garlic, minced
  • 3 cups water
  • 3 teaspoons low-sodium chicken bouillon
  • 1 1/2 cups red quinoa, uncooked/dry ≈ 4.5 cups cooked
Method
  1. Heat grill.
  2. Peel and cut avocado into chunks; place in a medium bowl.
  3. Mix lemon juice, basil, an 1/2 teaspoon black pepper.
  4. Drizzle over avocado chunks, toss, and set aside.
  5. Cut chicken breasts in half crosswise.
  6. Mix 1/2 tablespoons olive oil, salt, and remaining black pepper.
  7. Brush mixture on chicken and red bell pepper.
  8. Grill chicken and pepper until done.
  9. Set chicken breasts aside.
  10. Cut pepper into thin strips.
  11. While chicken and peppers are grilling, heat remaining olive oil in a large pan, add garlic and onion, and cook until tender, about 5 minutes.
  12. Add water, bouillon, and quinoa to pan; bring to boil, cover, reduce heat, and simmer until liquid is absorbed and quinoa is cooked (about 15 to 20 minutes).
  13. Place quinoa pilaf in a large bowl and add chicken, red peppers, and avocado.
  14. Toss gently.
Mushroom Barley Soup makes 4 servings
Ingredients
  • 1 tablespoon vegetable oil (or cooking oil of choice)
  • 1 medium onion, chopped
  • 2 medium celery stalks, sliced thin
  • 2 medium carrots, peeled and sliced thin
  • 2 cups mushrooms, sliced
  • 1 cup potatoes, cut into pieces
  • 1/2 cup quick cooking barley
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground thyme
  • 3 cups low-sodium chicken broth
  • 2 cups water
  • 1 tablespoon fresh parsley, chopped
Method
  1. Wash hands with soap and water.
  2. Heat oil in large soup pot over high heat.
  3. Sauté onion, celery, carrots, and mushrooms until golden, about 4 minutes.
  4. Add the rest of the ingredients except for the parsley and bring to a boil.
  5. Lower heat to a simmer and cook until the barley is tender, about 20 minutes.
  6. Sprinkle parsley on top of soup and serve hot.
Mushroom Steak Fajitas makes 4 servings
Ingredients
  • 12 ounces sirloin or other boneless steak (about 3/4-inch thick)
  • 3 cups sliced cremini mushrooms
  • 1 tablespoon no-salt fiesta lime seasoning (divided)
  • 1 tablespoon olive oil
  • 1 cup green bell pepper, sliced into strips
  • 1 medium red bell pepper, sliced into strips
  • 1 medium yellow bell pepper, sliced into strips
  • 8 whole-wheat tortillas, 6-inch
  • 1 medium tomato, diced
  • 2 cups shredded iceberg lettuce
  • 4 tablespoons non-fat sour cream
Method
  1. Slice beef across the grain into 1/4-inch strips.
  2. Place in a medium bowl with 1/2 tablespoon fiesta lime seasoning; toss to coat.
  3. Place mushrooms, peppers, and onion and remaining fiesta lime seasoning in a large bowl; toss to coat.
  4. Heat oil in large, non-stick skillet.
  5. Add beef strips; cook about 3 to 4 minutes.
  6. Remove from skillet.
  7. Place coated vegetables in skillet and sauté until vegetables are slightly tender, about 5 to 8 minutes.
  8. Add beef back to skillet and sauté mixture 1 to 2 more minutes.
  9. Assemble fajitas by dividing beef-vegetable mixture evenly on each tortilla, top with remaining ingredients and roll up.
Pineapple Zucchini Cake makes 12 servings
Ingredients
  • 3 eggs
  • 2 cups sugar
  • 2 teaspoons vanilla
  • 1 cup vegetable oil
  • 2 cups zucchini (peeled, grated)
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 3 cups flour (all purpose)
  • 1 cup pineapple, crushed, drained
  • 1/2 cup raisins (optional)
  • 1 cup chopped pecans (optional)
Method
  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F. Grease or lightly spray with non-stick cooking spray, a 9x13 inch pan.
  3. In a large bowl, beat eggs, sugar, vanilla, and oil.
  4. Add zucchini.
  5. In a separate bowl, combine baking powder salt, baking soda, and flour.
  6. Add dry ingredients to creamed mixture.
  7. Stir in fruit and nuts, if using.
  8. Bake for 45 to 50 minutes, or until cake springs back when lightly pressed with your finger.
Potato Nachos makes 5 servings
Ingredients
  • 6 small red potatoes, skins on (1 pound)
  • 2 teaspoons vegetable oil or cooking spray
  • 8 ounces lean ground turkey (15% fat or less)
  • 1/2 teaspoon chili powder
  • 1/2 cup reduced-fat shredded cheddar cheese
  • 1 cup shredded lettuce
  • 1 tomato, diced
  • 3/4 cup peeled and diced cucumber
  • 1 tablespoon chopped cilantro
  • 3/4 cup salsa
Method
  1. Wash hands with soap and water.
  2. Slice potatoes into small circles about 1/4 inch thick.
  3. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
  4. Arrange slices on a baking sheet in a single layer.
  5. Bake in the oven at 450 °F for 25 to 30 minutes, depending on desired darkness.
  6. Meanwhile, add ground turkey and chili powder to a skillet.
  7. Cook, stirring over medium heat (300 °F in an electric skillet) for 8 to10 minutes or until turkey browns.
  8. Remove potatoes from the oven.
  9. Transfer baked potatoes to an oven-safe dish.
  10. Top with turkey and sprinkle with cheese.
  11. Put back in the oven to melt the cheese, about 2 minutes.
  12. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
Roasted Brussels Sprouts, Potatoes, and Chicken makes 4 servings
Ingredients
  • 3 cups Brussels sprouts (fresh or frozen halved vertically, about 3/4 pound)
  • 4 small red potatoes (cut into chunks)
  • 1/2 cup chopped onion
  • 2 cloves garlic (minced)
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup non-fat ricotta cheese (or cottage cheese)
  • 1/4 cup part-skim mozzarella cheese (shredded)
  • 2 tablespoons non-fat milk
  • 1 pound boneless chicken breast (4 portions)
Method
  1. Preheat oven to 325 °F. In a 2 quart baking dish coated with cooking spray, toss Brussels sprouts, potatoes, onion, and garlic with 1 tablespoon olive oil, salt, and pepper.
  2. In a small bowl, mix cheese with milk.
  3. Coat chicken breasts with remaining olive oil.
  4. Nest among vegetables in baking dish.
  5. Top with cheese mix.
  6. Cover with foil and bake for 40 to 45 minutes or until chicken is done.
Spanish Omelet makes 5 servings
Ingredients
  • 5 small potatoes, peeled and sliced
  • 1 tablespoon olive oil (or cooking oil of choice, or non-stick cooking spray)
  • 1/2 medium onion, minced
  • 1 medium zucchini, sliced
  • 1 1/2 cups green/red peppers, sliced thin
  • 5 medium mushrooms, sliced
  • 3 eggs
  • 5 egg whites
  • black pepper and garlic salt with herbs (to taste)
  • 3 ounces part skim mozzarella cheese, shredded
  • 1 tablespoon Parmesan cheese
Method
  1. Wash hands with soap and water.
  2. Preheat oven to 375 degrees F. Cook potatoes in boiling water until tender.
  3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
  4. Add the onion and sauté until brown.
  5. Add vegetables and sauté until tender but not brown.
  6. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese.
  7. Stir egg cheese mixture into the cooked vegetables.
  8. Oil or spray a 10-inch pie pan or ovenproof skillet.
  9. Transfer potatoes and eggs mixture to pan.
  10. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20 to 30 minutes.
Springtime Cereal makes 2 servings
Ingredients
  • 3/4 cup wheat and barley nugget cereal
  • 1/4 cup 100% bran cereal
  • 2/3 tablespoon (2 teaspoons) sunflower seeds, toasted
  • 2/3 tablespoon (2 teaspoons) almonds, sliced and toasted
  • 1 tablespoon raisins
  • 1/2 cup bananas, sliced
  • 1 cup strawberries, sliced, divided
  • 1 cup low-fat strawberry yogurt (or raspberry)
Method
  1. Wash hands with soap and water.
  2. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.
  3. Add the raisins, the bananas, and half of the strawberries.
  4. Gently stir in the yogurt and divide between two bowls.
  5. Scatter the remaining strawberries over the top and enjoy!
Sweet Potato Pancakes makes 4 servings
Ingredients
  • 1 cup complete pancake and waffle mix (or 1 8-ounce package)
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla
  • 3 teaspoons brown sugar (1 tablespoon, packed)
  • 1/2 cup mashed sweet potatoes, baked or canned (or winter squash or pumpkin)
  • 3/4 cup water
  • chopped nuts (1/4 cup, optional)
Method
  1. Wash hands with soap and water.
  2. Combine all ingredients and stir just until large lumps disappear.
  3. Note: Over-stirring will result in tough pancakes.
  4. Pour slightly less than 1/4 cup batter for each pancake onto skillet or electric griddle heated to 350 to 375 degrees F. When pancakes bubble around edges and towards center, sprinkle with chopped nuts (if you choose).
  5. Then, flip pancakes.
  6. Pancake is done when bottoms are golden brown.
  7. Serve with applesauce or syrup.
Sweet Potato Pancakes with Balsamic Maple Mushrooms makes 4 servings
Ingredients
  • For Sweet Potato Pancakes
  • 3 medium sweet potatoes or yams (orange flesh)
  • 1 cup non-fat milk
  • 1 egg, beaten
  • 2 tablespoons vegetable oil
  • 1 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • cooking spray, as needed
  • For Balsamic Maple Mushrooms
  • 1 pound cremini and/or white button mushrooms, quartered
  • 1 tablespoon vegetable oil
  • 1/3 cup maple syrup
  • 1 tablespoon balsamic vinegar
Method
  1. Microwave sweet potatoes until soft; let cool.
  2. Peel and mash potatoes, using an electric mixer.
  3. Add milk, egg, and vegetable oil to potatoes; mix.
  4. Sift together dry ingredients and add to potato mixture.
  5. Mix on low until just blended.
  6. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.
  7. Use 1/4 cup of batter per pancake, ladling into hot skillet.
  8. Wait until pancake bubbles and looks slightly dry on top before flipping over.
  9. While pancakes are cooking, heat 1 tablespoon vegetable oil in another skillet (do not use non-stick) over medium flame.
  10. Add quartered mushrooms and toss coat with oil.
  11. Let simmer, stirring occasionally, until juices run.
  12. Add maple syrup and balsamic vinegar to pan.
  13. Let simmer until sauce reduces and thickens.
  14. To serve, stack 2 or 3 pancakes, alternating with balsamic maple mushrooms.
Winter Crisp makes 6 servings
Ingredients
  • 1/2 cup sugar
  • 3 tablespoons all purpose flour
  • 1 teaspoon lemon peel, grated
  • 5 cups apple, unpeeled and sliced
  • 1 cup fresh cranberries
  • 2/3 cup rolled oats
  • 1/3 cup brown sugar, packed
  • 1/4 cup whole wheat flour
  • 2 tablespoons cinnamon
  • 3 tablespoons margarine
Method
  1. Wash hands with soap and water.
  2. Filling: Combine sugar, flour, and lemon peel in a medium bowl and mix well.
  3. Stir in apples and cranberries.
  4. Spoon into a 6-cup baking dish.
  5. Topping: Combine oats, brown sugar, flour, and cinnamon in a small bowl.
  6. Stir in melted margarine.
  7. Sprinkle topping over filling.
  8. Bake at 375 degrees F for 40 minutes or until filling is bubbly and top is brown.
  9. Serve warm or at room temperature.

Core ingredients for Sun 27 – Sat 3 · 108 items. Tap to tick off as you shop.

Produce

apples5 cups
applesauce1 cup
avocados1
bananas2 + ½ cup
basil6¼ tbsp
black pepper garlic salt herb
broccoli7 cups
brussels sprout3 cups
carrots4
celery2
cilantro3 tbsp
condensed cream mushroom soup1 can
cranberry1 cup
cucumbers¾ cup
garlic1 + 4 cloves
garlic powder1½ tsp
green bell pepper1 + 1 cup
green onions4
green pepper½
green red pepper1½ cups
iceberg lettuce2 cups
lemon peel1 tsp
lettuce1 cup
mushrooms5 + 1 lb + 7 cups
no salt fiesta lime seasoning1 tbsp
onions4 + ¾ cup
oregano¼ tsp
parsley1 tbsp
pineapple1 cup
potatoes15 + 1½ cups
red bell pepper4
strawberries1 cup
sweet potato pancake
sweet potatoes3
thyme1½ tsp
tomatoes1 can + 2
yellow bell pepper1
zucchini1 + 2 cups

Protein

almond2 tsp
beef1¼ lb
black bean1 can
chicken2 lb + 5½ cups
chicken bouillon1 tbsp
chicken broth1¼ qt
cream chicken soup1 can
egg mix2 tbsp
egg whites5
eggs12
great northern bean2 cans
kidney bean2½ cans
natural creamy peanut butter3 tbsp
nut
pork bean1 can
red lentil4 tbsp
slivered almond½ cup
turkey8 oz + 4 cups

Dairy

butter2 tbsp
cheddar1¾ cups
cream cheese5¼ tbsp
light butter4 tbsp
milk1¾ qt
milk powder4 tbsp
mozzarella3 oz + 4 tbsp
parmesan2 cups
ricotta cheese½ cup
sour cream4 tbsp
yogurt1¾ cups

Grains & Pasta

barley½ cup
bran cereal4 tbsp
brown rice1¼ lb
fettuccine noodle8 oz
flour1¾ lb
oat1 lb
red quinoa1½ cups
rice1¾ lb
wheat barley nugget cereal¾ cup
wheat bun4
wheat flour5¼ oz
wheat pasta4 cups
wheat tortilla12

Pantry

baking powder2¼ tbsp
baking soda1½ tsp
balsamic vinegar1 tbsp
basic soup sauce mix¼
brown sugar7 oz
chili powder½ tsp
cinnamon2¾ tbsp
complete pancake waffle mix1 cup
cornstarch½ oz
honey2 tbsp
ketchup½ cup
mango2
maple syrup5¼ tbsp
margarine3 tbsp
pea½ can + 1 cup
pecan1 cup
pumpkin pie spice1 tsp
raisin½ cup
salsa¾ cup
savoy1½ cups
sirloin12 oz
soy sauce2 tsp
spaghetti4 oz
sugar1¼ lb
sunflower seed2 tsp
vanilla1¾ tbsp
vinegar2 tbsp
wheat fettuccine8 oz

Real USDA MyPlate recipes (public domain). Targets are illustrative planning guidance, not medical or nutrition advice. In-session fuel is grams only — choose your own gels, drink mix or food.